Tiffany Lymon

There is a lot of talk about cardio and strength training, but let’s not leave out the importance of stretching. Stretching your muscles allows you to increasing toning, improve your range of motion, warm up before a workout, recuperate after workout and prevent stress and injuries. Yoga is a great way to practice stretching. For today’s challenge, join a live or virtual yoga class to strengthen hand lengthen your muscles. Yoga also provides a great atmosphere for cleansing breaths which help to oxygenate the brain for increased function.

Don’t forget to take a pic and post in on IG or FB and tag @EmergeWellness #12WaysofWellness16 and check back tomorrow for today’s winner and tomorrow’s challenge details.

Back to the basics…today’s challenge should remind you to forever remove the excuses on why you can’t workout. This workout requires a simple movement you learned in elementary school…jumping rope. You can purchase a jumprope from your nearest dollar store on convenience store or you can air jump turning your wrists to swing your imaginary rope. Jump alone or with a friend. Set your timer for 15 minutes and GO! If you have to stop, just catch your breath and begin again. This workout will challenge your entire body. Feel free to count your revolutions so you can create a baseline for the next time you decide to try this.

Don’t forget to take a pic and post in on IG or FB and tag @EmergeWellness #12WaysofWellness16 and check back tomorrow for today’s winner and tomorrow’s challenge details.

Stevie Wonder said “Music is a world within itself with a language we all understand”. Music has also been proven to have therapeutic and healing properties. Dancing is movement, which of course gets the heart rate up, oxygen flowing and endorphins pumping – put them together for a dance party and you can shift your hips and your mood at the same time! Get up and dance for at least 15 minutes.

Don’t forget to take a pic and post it on IG or FB and tag @EmergeWellness #12WaysofWellness16 and check back tomorrow for today’s winner and tomorrow’s challenge details.

A superfood is a food that is nutrient-dense with specific health benefits. Superfoods, of course , are not magic beans so they do need to be consumed in conjunction with a balanced diet. Today, try a new Superfood or incorporate a tried-and-true one into a meal or two today. Below is a list to get you started, but don’t limit yourself to these.

Salmon

Kale

Acai Berry

Quinoa

Avocado

Bok Choy

Edamame

Lentils

Don’t forget to take a pic and post it in on IG or FB and tag @EmergeWellness #12WaysofWellness16 and check back tomorrow for today’s winner and tomorrow’s challenge details.

What the heck does that even mean? Think about what you are thinking about. The word meditation was not used on purpose – because this can be intimidating for someone to try on their own. If you are familiar with meditation, feel free to practice meditation for up to 15 minutes (if this is your first time, five minutes could feel like an eternity so pace yourself). If you have never meditated before and have no clue where to start try this… (Grab a pen, paper or journal, and a timer and find a quiet place with no distractions)

Set the timer for at least 5 minutes (more if you choose)

Sit in an upright position or lay flat on your back

Once you are comfortable, start your timer

As you sit or lay there, think about 2016. Allow the memories to freely flow in and out. Visualize each experience as deeply as you can

Once your timer goes off and you are ready – write out what you discovered, felt and remembered. Feel free to use this as the springboard to start your 2017 goals.

If you need a little more structure for your meditation, try one of these online guided meditation videos.